Dec 31, 2013
Happy New Year! We will have ONE class today at 10 a.m. We will be back in our regular space.
“1/1/2014”
Working with a partner:
10 minutes to establish a 1 repetition maximum (1RM) front squat
then,
10 minutes to establish a 1RM push press
then,
2k meter row for time
- Partners switch every 500m
- Resting partner performs 14 kettlebell swings (70/53) then max effort double unders in remaining time
– rest 5 minutes-
2k meter row for time
- Partners switch every 500m
- Resting partner performs 14 kettlebell swings (70/53) then max effort double unders in remaining time
Score is total row time, in seconds, minus total pounds lifted and total double unders.
Dec 30, 2013
Due to renovations at the gym, all workouts through January 1st will take place rain or shine at Washington Park (upper level across from Shenandoah Joe on Preston). If you have a yoga mat, bring it!
Stay tuned for possible changes, we could move back into the gym sooner depending on how the work progresses.
This week’s schedule:
Tuesday, December 31: one class at 10 a.m. at WP
Wednesday, January 1st: one class at 10 a.m.
Conditioning:
Working with a partner, 20 minutes, as many rounds as possible:
- One person runs 400m
- Other person performs as many rounds as possible of:
- 5 Body Rows
- 10 Sit Ups
- 10 Tuck Jumps
Dec 29, 2013
Due to renovations at the gym, all workouts through January 1st will take place rain or shine at Washington Park (upper level across from Shenandoah Joe on Preston). If you have a yoga mat, bring it!
Stay tuned for possible changes, we could move back into the gym sooner depending on how the work progresses.
This week’s schedule:
Monday, December 30: 6:00 a.m., 5:00 p.m., and 6:00 p.m. at WP
Tuesday, December 31: one class at 10 a.m. at WP
Wednesday, January 1st: one class at 10 a.m.
Conditioning:
1) 3x Hill Sprints
2) 6 minutes, as many rounds as possible:
- 6 Push Ups
- 6 Plank Jacks
- 12 Mountain Climbers (6/6 each leg)
- 50m shuttle run
3) Planks, 2x 0:30 work/0:30 rest for center, left, and right
4) 6 minutes, as many rounds as possible:
- 6 Air Squats
- 6 Burpees
- 20m Bear Crawl
Dec 27, 2013
Due to renovations at the gym, all workouts through January 1st will take place rain or shine at Washington Park (upper level across from Shenandoah Joe on Preston). If you have a yoga mat, bring it!
Stay tuned for possible changes, we could move back into the gym sooner depending on how the work progresses.
Full holiday schedule:
Saturday, December 28: 10:00 a.m. at WP
Sunday, December 29: CLOSED
Monday, December 30: 6:00 a.m., 5:00 p.m., and 6:00 p.m. at WP
Tuesday, December 31: one class at 10 a.m. at WP
Wednesday, January 1st: one class at 10 a.m.
Conditioning:
3 rounds for time:
- 50m Walking Lunge
- 100m Standing Broad Jump
- 200m Sprint
Dec 26, 2013
Due to renovations at the gym, all workouts from today through January 1st will take place rain or shine at Washington Park (upper level across from Shenandoah Joe on Preston). If you have a yoga mat, bring it!
Stay tuned for possible changes, we could move back into the gym sooner depending on how the work progresses.
The full holiday schedule:
Friday, December 27: 6:00 a.m. and 5:00 p.m. at Washington Park (WP)
Saturday, December 28: 10:00 a.m. at WP
Sunday, December 29: CLOSED
Monday, December 30: 6:00 a.m., 5:00 p.m., and 6:00 p.m. at WP
Tuesday, December 31: one class at 10 a.m. at WP
Wednesday, January 1st: one class at 10 a.m.
Conditioning:
5 rounds for time:
- 400 m run
- 15 bench jumps
- 15 bench dips
